Barbell Lying Row on Rack

How to perform it

Step-by-step instructions

1. 01Place a flat bench securely over low rack supports so the bar hangs beneath the shoulders and clears the bench and floor.
2. 02Lie face down with the chest supported, feet braced, neck neutral, and take a slightly wider than shoulder-width overhand grip.
3. 03Let the arms straighten, brace the abdomen into the pad, and pull the bar toward the lower ribs by driving the elbows back.
4. 04Pause without lifting the chest, kicking the legs, shrugging, or bending the wrists.
5. 05Lower the bar slowly to straight arms and a controlled shoulder-blade reach before the next repetition.